If diabetes, depression or menopause is dragging you down, exercise may be the last thing on your mind. But it could help you feel better. Read on to get healing workouts for 8 common health conditions...

Getting older isn’t easy, especially for us gals. First, your metabolism sputters, then knees and other joints start to ache. And as you get older, blood pressure spikes while your libido plummets.

And don’t forget those new jiggly parts – where did they come from anyway?

That’s why it’s important to start training your body now. In addition to burning calories and building strength, exercise boosts overall health and prevents age-related conditions, such as osteoporosis, while helping to manage others, like diabetes.

Not to mention fringe benefits like a slimmer body, keener mental focus and sky-high energy!

The American College of Sports Medicine recommends that every adult exercise at least 20-60 minutes, 5 days a week. If a chronic condition makes that seem impossible, remember: Every little movement counts.

Learn more about the best workouts doctors recommend for 8 health conditions women face.

Note: Check with your doctor before beginning any exercise program.

1. Diabetes Why You Hurt:More than 23.6 million people – 7.8% of the U.S. population – have this chronic metabolic disease, and nearly 18 million are pre-diabetic or undiagnosed, according to the National Diabetes Information Clearinghouse, a department of the National Institute of Health that specializes in digestive and kidney disorders.

And that’s a good thing: Maintaining a healthy body weight helps manage the high blood pressure or cholesterol that often accompanies diabetes.

Exercise Rx:The American College of Sports Medicine (ACSM) and American Dietetic Association recommend moderate aerobic exercise, such as stair-climbing, hiking, swimming and group fitness classes.

Lifting weights is also key, since muscle cells burn more energy than fat cells, according to ACSM.

Daily Dose:Do aerobic activities for 30-60 minutes at least 5 days a week.

And lift weights twice a week for 20-30 minutes. A gradual 10-minute warm-up and 10-minute cool-down are important because exercising muscles metabolizes insulin faster and may disrupt or underestimate insulin response.

Watch Out:There are many exercise no-no’s for diabetics.

Physical activity can cause low blood sugar, called hypoglycemia, in people who take insulin or certain medications. It can happen while you exercise, immediately afterward or even up to a day later, says Blum. You’ll feel shaky, weak, confused, grumpy, hungry or tired.

If your blood sugar drops too low, you could pass out or have a seizure, says Blum. So if you take diabetes medications, you may have to change the dosage before you exercise or have a snack.

To avoid making diabetic eye problems worse, skip activities that add pressure to the blood vessels of your eyes, such as lifting heavy weights.

If nerve damage (neuropathy) from diabetes has made your feet numb, a doctor may suggest swimming instead of walking.

What and when you eat (right before exercise, for example) and the intensity of each workout directly affects exercise prescriptions. So become familiar with your blood glucose levels and which medications affect these levels and insulin response.

A final note: See an endocrinologist who specializes in hormone regulation and metabolic responses before beginning an exercise program.

2. OsteoporosisWhy You Hurt: More than 10 million Americans are affected, according to the National Osteoporosis Foundation. In fact, as many as half of all women over 50 will break a bone because of this disease, which causes bones to thin and deteriorate.

She advises women to use resistance bands (rather than steel weights or gym machines) to build bone mass and improve muscle tone.

“They stress your bones to increase strength and muscular endurance,” McCarthy says. “They’re portable, affordable and many women prefer them since the bands weigh only a few ounces.”

Also, do spine-stabilizing exercises that strengthen your core, such as “contracting the abdominals in a seated position or on all fours, like a cat-cow exercise [a yoga stretch in which you curl and arch your back],” McCarthy says.

Daily Dose:Do any weight-bearing activity – from walking, dancing and stair-climbing to racquet sports and hiking – for 20-30 minutes, 4-5 days a week, McCarthy says.

Watch Out: “Many people with osteoporosis hurt themselves doing everyday activities, such as jumping out of bed or bending down to grab groceries,” McCarthy says.

Why? Moving the torso forward sharply can cause fractures around the spine.

When exercising, avoid rapid movement, such as bending over to touch your toes from a standing position or doing traditional sit-ups or torso curl-ups from the floor, warns McCarthy.

3. DepressionWhy You Hurt:Clinical depression is the leading cause of disability in the U.S. for people ages 15-44, according to the World Health Organization, and it’s more common in women than men.

But you don’t always need drugs to treat it. Exercise works almost as well as Zoloft or other popular prescription antidepressants in alleviating depression, according to a 2000 Duke University Medical Center study.

That’s because many patients feel they’re taking an active part in their treatment, says Duke University depression researcher and psychologist James Blumenthal. “They have a much better chance of not seeing depression return.”

Exercise Rx:Most depression studies prescribe brisk walking because it’s easy to start and gives people a sense of accomplishment.

Daily Dose:More important than the type of exercise is frequency. A Harvard Medical School study of 156 people found that depression lifted completely in 70% of patients who stuck with a walking program of 30 minutes or more, 5 days a week.

Watch Out:Avoid anything that adds stress, like training for a marathon.

If you’re suffering from depression along with other ailments – such as arthritis or fibromyalgia – running, kickboxing and other high-impact exercises could exacerbate physical symptoms and cause further depression. Talk to your doctor before starting these exercises.

4. Heart Disease Why You Hurt: Coronary heart disease, which leads to heart attacks, is the No. 1 cause of death for women in the U.S., according to the American Heart Association.

Exercise substantially reduces the risk of heart disease. But before prescribing an exercise regimen, your doctor may recommend diagnostic tests, such as a cardiovascular stress test or electrocardiogram (ECG), to evaluate your heart function.

Daily Dose: Rippe recommends power walking for 30 minutes, 6-7 days a week.

And Heriza suggests a series of gentle yoga poses for a minimum of 30 minutes, 4-6 days a week.

Watch Out:Avoid headstands, handstands and other upside-down yoga poses if you have severe high blood pressure, neck pain or other physiological limitations.

“People who are at risk for, or have, heart disease often take drugs that lower the heart-rate response to exercise,” Rippe says. “So consult your physician if you’re on beta blockers, calcium channel blockers or diuretics” first.

Also, watch your breathing. “If you can’t carry on a conversation while you exercise, you’re overtaxing your heart and body, so slow down,” he says.

Breathe easily and continuously, Heriza advises. “Don’t hold your breath during yoga or other exercises because it causes dangerous spikes in blood pressure.”

5. FibromyalgiaWhy You Hurt:About 80%-90% of those diagnosed with fibromyalgia are women, according to the American College of Rheumatology. There’s no known cause or cure.

Fatigue, insomnia, tender joints, gastrointestinal disorders, headaches or psychological symptoms (including depression) are all too common with this complex condition, which is characterized by chronic pain in the neck, shoulders, back, hips, arms and legs.

Overweight women have up to a 70% higher risk of developing this disorder, according to a groundbreaking 1991 Finnish study of 8,000 sufferers conducted by the Research Institute of Social Security.

Gentle yoga, some weight work and mat-based floor Pilates can relieve pain in dozens of tender body parts.

“Light massage and working with a large stability ball may also help symptoms and build strength,” McCarthy says.

“Some of my patients with fibromyalgia can walk only a mile or two – or only underwater – because they’re so physically uncomfortable,” McCarthy says.

Which pool exercises are best? Walking on an underwater treadmill – under supervision, of course – with swimming and toning exercises to build strength.

Daily Dose:Experts recommend short workouts 3-5 days a week. Ten-minute bursts of moderate activity – a walk around the block or a 15-minute swim – can minimize chronic pain by lubricating joints and improving flexibility.

Restorative yoga poses before bedtime promote better sleep, which is one of the biggest problems for people with fibromyalgia.

Watch Out:Because sufferers are often very sensitive to touch, avoid heavy weightlifting or advanced yoga poses; they may cause muscle soreness.

Also, motor skills may be affected by fibromyalgia, says McCarthy. When in pain, don’t attempt sports that require agility (such as skiing or tennis). You could fall or have other injuries.

And certain yoga poses stimulate blood flow to your pelvis and genitals, which can also boost sexual desire, says Pasadena, Calif.-based fitness expert Tracey Mallett, who specializes in these issues. So do Kegel exercises, in addition to toning pelvic floor muscles. Learn more about Kegels.

For incontinence and overactive bladder, try a twice-weekly Pilates program with a trainer, which can improve both conditions within weeks, says Mallett.

“Endurance exercises, such as swimming and cross-country skiing, twice a week boost stamina,” she says. “And doing Pilates and daily stretching helps you become more limber and flexible.”

For incontinence issues, try aerobic activity for at least 30 minutes a day. It takes pressure off the bladder and increases libido.
Watch Out:If you’re incontinent, don’t jump into high-impact sports like running or kickboxing. Urine leaks are more frequent with explosive pounding.

Also, speak to a specialist to rule out physical ailments: diabetes, stroke and multiple sclerosis are all associated with bladder problems.

8. Arthritis Why You Hurt:Osteoarthritis (OA) is the most common type of arthritis; about 16 million women age 25 and older have it, according to the Arthritis Foundation. OA targets hands, knees, hips and spine. In some, it’s mild, causing stiffness in fingers, toes, wrists or knees but not interfering with daily activity. In others, it causes significant disability, preventing walking comfortably or exercising without pain.

Exercise Rx:“Exercise depends on location of joint pain, present fitness level and degree of discomfort,” McCarthy says. Most exercise plans encourage weight training to strengthen muscles that stabilize injured joints, including light dumbbell work and moves using only body weight, such as push-ups or planks.

Maintaining a lean body with cardiovascular exercise is key, since overweight people are at higher risk for OA. The most joint-gentle aerobic activities are pool workouts, treadmill walks and stationary-bike rides 5 days a week.

Daily Dose:Do non-impact and low-impact exercises for 20-40 minutes, 5-6 days a week, to reduce stiffness and increase joint flexibility and elasticity.

Watch Out: “Don’t over-exercise. Try to find a balance between attaining fitness but avoiding painful activities,” McCarthy says. “If you’re in an acute flare-up, skip exercise for a day or two.”

Weights and aerobics help with mild to moderate osteoarthritis in the hips or knees. People with more painful symptoms should avoid running, kickboxing, ballet class and other high-impact sports that repeatedly stress joints.

What’s Your Fitness Style?There are specific aspects of your personality that determine what kind of exerciser you are, so if you’re in a fitness rut, it’s time to put your unique interests back into the equation. Take this quiz to find out what types of exercise are right for you.

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